MONJUN15

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Single Unders

Active Samson + Air Squats

Single Unders

Lateral Squats

Double Unders

Slow Air Squats

Double Unders

Jumping Air Squats

Barbell Warmup

20 Seconds Strict Press

20 Seconds Front Squats

20 Seconds Push Press

20 Seconds Front Squats

20 Seconds Overhead Squats

Mobility

Coach’s Choice to include ankles, shoulders, hips, and wrists

Strength

Power Snatch + 3 Overhead Squats (Athletes will have 12 minutes to work to a heavy)

1 Power Snatch + 3 Overhead Squats

Conditioning

Metcon (Time)

“thank u, next”

4|R+5 Rounds:

30|R+40 Double Unders

15 Thrusters (75/55)

Directly Into…

4|R+5 Rounds:

30|R+40 Double Unders

15 Overhead Squats (75/55)
*sub 45 Single Unders

At Home METCON

Metcon (Time)

“thank u, next”

5 Rounds:

30 Double Unders

15 Single Arm Dumbbell Thrusters (50/35)

Directly Into…

5 Rounds:

30 Double Unders

15 Single Arm Dumbbell Overhead Squats or Front Squat (50/35)

Extra

Body Armor

3 Giant Sets:

10 Strict Toes to Bar

15 Dumbbell Bench Press

100 Meter Double Dumbbell Front Rack Walk

Rest 2 Minutes Between Sets

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